WORKOUT OF THE WEEK: Chest/Shoulders/Triceps

Here we go People! Please follow IN order!

• 8 min warm up on stair master! Get that heart rate going! You should be at a pace where it's difficult to be a "chatty cathy" (as I say) for more then 15-20 seconds!
• Get off and grab a set of Dumbbells to perform GIANT sets with (GIANT= 20-25 reps), so a lighter weight (I usually grab a set of 10lb DBs)

*You will be doing a STRENGTH workout followed by a GIANT set (for most, unless stated differently!)*
Set #1

• Incline Bench Press: set #1= 12 reps, set #2= 10 reps, set #3= 8 reps, set #4= 6 reps
• DB Military Presses: 4 sets of 20 (perform one set of incline bench, then miltary press)
• 1 set of 10 burpees

Set #2

• DB Alternating Single Arm Bench Press: set #1= 12 reps, set #2= 10 reps, set #3= 8 reps, set #4= 6 reps
• DB Upright Rows: 4 sets of 20
• 1 set of 1 min of Mountain Climbers

Set #3

• Old Fashion Push Ups: set #1= 12 reps, set #2= 10 reps, set #3= 8 reps, set #4= 6 reps
• DB Shoulder Presses: 4 sets of 20
• 1 set of 10 burpees

Set #4

• Delt Flys (like pec flys but turn around:)): set #1= 12 reps, set #2= 10 reps, set #3= 8 reps, set #4= 6 reps
• DB Front Lateral Raises (maybe grab 5 or 2.5lb plates): 4 sets of 20
• 20 FULL sit ups

Set #5

• Overhead Press Machine: set #1= 12 reps, set #2= 10 reps, set #3= 8 reps, set #4= 6 reps
• DB Side Lateral Raises (maybe grab 5 or 2.5lb plates): 4 sets of 20
• 1 set of 20 side bends per side (basically plank on your side, bop up and down!)

Set #6

• DB Shoulder Press: set #1= 12 reps, set #2= 10 reps, set #3= 8 reps, set #4= 6 reps
• Straight Bar Front Raises: 4 sets of 20
• 1 min of plank plus knee raise (knees out, think at your obgyn!) :)

Set #7

• DB Kickbacks: 4 sets of 12
• DB Reverse grip pull downs on the cables: 4 sets of 8
• Diamond Push Ups: 4 sets of 10

Cardio (45 mins)

• 10 mins on stair monster, HIGH intensity (think ONLY 10 mins)
• 20 min incline walk on treadmill (incline between 10-15, speed between 2.0-3.5) DO NOT USE YOUR HANDS!!
• 15 mins on Eliptical! (DO not BOP on there! Grrr!!!! It should be an intense steady speed where your thighs are feeling it! Have fun and every other mind drop into a squat and do it!)

ENJOY!!!!

~Jess~